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Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance, by Patrick Hagerman Ed.D.
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Strength Training for Triathletes offers a comprehensive strength training program for triathlon that will help triathletes build power, speed, and muscular endurance for faster racing over any race distance.
Certified USA Triathlon coach and NSCA Personal Trainer of the Year Patrick Hagerman, EdD, reveals a focused, triathlon-specific strength training program that will enable triathletes to push harder during training and on the racecourse when the effort is hardest. Triathletes who master this progressive strength training program will also become more resistant to injury, meaning fewer missed workouts.
Strength Training for Triathletes features 75 of the most effective strength training exercises for triathlon swimming, cycling, and running plus core strength and general conditioning. Full-color photographs illustrate each simple exercise, and exercises are grouped so athletes can focus on their own individual performance limiters. Hagerman simplifies the science underlying strength training, offering easy-to-follow guidelines on resistance and reps that will make triathletes stronger through every phase of the season.
Strength Training for Triathletes develops these abilities in triathletes:
- More powerful, longer-lasting muscles
- Resistance to fatigue and injury
- Improved body composition with stronger, leaner muscle mass
- Better performance without added bulk
New in this second edition are sample strength training programs for the most popular triathlon race distances and for each of triathlon's three sports, full-color photographs showing detailed body positions for each exercise, several new exercises, new indexes that specify body-weight exercises and weighted exercises, an exercise log template to track your goal weights, and a new index to improve usability.
Strength training often separates the top performers in triathlon from the middle of the pack. Even small improvements in muscle strength can add up to big race results. Strength Training for Triathletes makes it simple for triathletes of all levels to get stronger and race faster.
- Sales Rank: #20572 in Books
- Brand: Velo Press
- Published on: 2015-01-10
- Released on: 2015-01-10
- Original language: English
- Number of items: 1
- Dimensions: 9.00" h x .50" w x 7.00" l, .0 pounds
- Binding: Paperback
- 232 pages
Review
"Strength Training for Triathletes shows how adding strength training to your exercise program can yield significant performance results." -- Triathlete magazine
"A comprehensive guide to developing and following a well-rounded strength program." -- USA Triathlon magazine
"A user-friendly manual with sport-specific exercises offered with clear step-by-step instructions and photographs for the mainstream triathlete" �This is a quick read reference guide that is deceptively simple and nuanced enough to" �keep strength training interesting." -- Triathlon Magazine Canada
"Hagerman cuts through the fads and latest trends to bring you proven, triathlon-specific techniques. Any triathlete looking to build endurance, speed and power will benefit from Strength Training for Triathletes." -- TriEdge.net
"Strength Training for Triathletes is easy to follow and light on jargon. All the basic principles are clearly explained without smothering you in sports science--it's a refreshingly simple approach that leaves you free to concentrate on the exercise rather than the book. Essential reading for anyone mystified by what to do in the gym." --Tri247.com
From the Back Cover
STRONGER MUSCLES LAST LONGER
TRIATHLON'S BEST-SELLING BOOK ON STRENGTH TRAINING
Stronger triathletes bring more power, speed, lean mass, and muscular endurance to race day. While time is a precious commodity for every triathlete, every bit of time spent strength training pays off. Add strength training to your triathlon preparation and become a stronger, faster, more resilient athlete.
Strength Training for Triathletes helps you line up a strength program focused on your individual needs. Whether you want to increase endurance on the swim, find more power on the bike, or fight fatigue on the run, the sport-specific exercises featured in this book make it easy to target your training for improved performance in any or all of the three events. Every exercise is clearly explained and fully illustrated, taking the guesswork out of good technique.
Many triathletes overlook strength training until race times begin to atrophy or muscular imbalances and weaknesses turn into setbacks. A personalized strength program is the answer. If you have your sights set on racing faster and farther in the season ahead, strength training will get you there.
Endurance, strength, and power are the keys to triathlon. Strength Training for Triathletes is your complete resource for building and balancing all three for superior performance season after season.
Get the advantage of a personalized strength program in as few as 90 minutes a week:
- Improve endurance, build muscle, or increase strength and power
- Focus your training on one event, or build an all-around program
- Target imbalances with exercises for specific muscle groups
- Create workouts for home and travel using minimal equipment
- Find the perfect mix of core, upper-body, and lower-body exercises for total body strength
About the Author
Dr. Patrick Hagerman, EdD, FNSCA, CSCS, NSCACPT, has established himself as an authority on the topic of strength training through his experience as a professor of exercise and sports science, a coach, and a personal trainer. Starting as a collegiate strength and conditioning coach, Hagerman went on to coach for USA Weightlifting and USA Triathlon and to serve on the USA Triathlon Coaching Commission.
Hagerman is a fellow of the National Strength and Conditioning Association (NSCA), a past member of its board of directors, and a recipient of the 2002 NSCA Personal Trainer of the Year award.
Hagerman has written six other books on fitness and strength training, contributed to numerous textbooks, and published more than 30 articles on strength and conditioning. For over 25 years he has competed in triathlon, cycling, windsurfing, and adventure racing.
Most helpful customer reviews
18 of 18 people found the following review helpful.
Finally! Something to the point and make sense - at least to me
By R. Haun
I have to be honest and say that when I first got the book I went immediately to the "sample training program" and was not thrilled. It was meaningless, I thought, but I took a deep breath and started to read from page one. The only fluff or skip over pages were from Chapter 4 (tools and equipment), but otherwise, this was a quick read and the build up to the "plan/program" made a lot of sense.
Let me explain. I am a marathoner and long distance bike rider, but my swimming is weak. As I read this book and allowed the author to build to the training plan I realized this was exactly what I was looking for. I didn't need cookie cutter. I didn't need a pro's example of his/her weight training. I needed to build a plan to fit my specific needs. My needs are to build endurance and strength in my upper body for the swim and improve my leg power. To accomplish each requires different exercises, sets, reps, weights and resting time. All of which are explained very well in the book.
The exercise section is broken down into all three sports and then into exercises for upper and lower body. There are cross overs of course, but when I used the guideline on how to build my plan towards my needs and selected the exercises that would increase the power, endurance or size of those specific muscles based upon "My" goals the plan came together very easily.
While this is not my first tri-sport training book I am definitely glad I bought it. Are you look for endurance, power/strength or muscle size? Are you looking for the same for all three sports? Or are you looking for endurance for one and strength for another?
If so, buy it!
8 of 8 people found the following review helpful.
Good big picture overview at designing a season long triathlon ...
By Fernando
Good big picture overview at designing a season long triathlon strength training program. Chapter on strength exercises to target weak areas is very strong (example: do single leg exercises using a heavier weight on weaker leg if one leg pulls less strongly than the other on the bike). I wish it had included more sample training programs, but similar to The Well Built-Built Triathlete the few templates are meant to be a starting point to designing your own program. In order to get the most from the book you have to be engaged in developing a routine that meets your goals and needs.
0 of 0 people found the following review helpful.
Why and how of functional strength training - with sharp focus on triathlete needs
By Darren Cronshaw
I need all the help I can get as a Triathlete. A year ago I added in some gym time for functional strength training and have ben guided by gym instructors and my coach with routines. However, leading up to my last race I think I overtrained, including hitting the gym a bit hard or too often. So my coach and I have recalibrated my training plans, and I am eager to be more strategic and focused in how and when I spend gym time. So I got a copy of Strength Training for Triathletes to educate myself and help form a plan.
Patrick Hagerman builds the case for functional strength training to complement endurance exercise. He explains how improvement in any training comes from overload, and discusses how best to manage that and how to increase loads with specific triathlon goals in mind. This applies to different exercises for different muscles a triathlete draws on. Half the book has whole pages devoted to each exercise, explaining and illustrating how to do them safely. It helped me draft a list of exercises for some of my weaknesses, especially to help me run off the bike better. Thus in the gym on Mondays and Wednesdays (and maybe Fridays too if I don’t go to Yoga), I’ll plan on Cardio skipping in a circuit with box jumps and burpees, then deadlift, step ups, barbell row, split squats shoulder dips, hip exercise, calf raises and leg press, followed by roller and swimming stretches. (And my coach has added Paloff press, alternating dumbell chest press, double and single leg glute bridges and single leg bicep curls for core as much as biceps) And at home on Tuesdays and Thursdays I may do a lighter core and stretching-focused routine of seated dips, lateral lunge, rotation core exercise, plank, slam dunk, push ups, tubing strokes, and rolling and feet and calf stretching.
A good plan also applies to different emphases for different distances. For my training for Ironman distance, for example, I read it is most important to:
• Warm up and cool down well, and stay warm while doing exercises (no extended rests)
• Recover well between workouts, not repeating the same exercise the following day
• Develop a plan of periodized training, starting with a solid base of muscular endurance (with 2-3 sets of 12-20 reps and 30 seconds rest), but muscle size/hypertrophy (with 3-5 sets of 6-12 reps and 30-90s rest) and strength (with 3-6 sets of 1-6 reps with 90-180s rest) are important too. The different periods would increase weights for each focus, starting with an extended period of muscular endurance focus, leading to a focus on peak strength in the 2-4 weeks before a main event
• split strength training so that it does not compromise endurance training (for example, for me this might mean gym training that focuses on legs and stretching on swim days)
• decrease in volume but maintain intensity in the fortnight before an event, and rest from the gym for 3 full days.
I’ll talk to my coach and experiment with that anyway, but the book has educated me much more and given me a clear structure on why and how and how often to apply a really well focused functional strength plan. Thanks Patrick Hagerman for sharing your expertise in this way – this is a book for any triathletes and coaches eager to take strength training seriously (but not too seriously as it needs perspective to avoid overdoing it).
Darren Cronshaw is a member of Hawthorn Triathlon Club in Melbourne, Australia, and so far has completed three Ironman events (Melbourne 2015, Cairns 2016 and Kona 2016) with the coaching of Andrew Howes and has others planned.
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